Chocolate Nut Smoothie Bowl

Serves: 1

Ingredients:

• 170g natural Chobani yoghurt 
• 20g chocolate protein powder
• 1 teaspoon natural smooth peanut butter
• 1 tablespoon walnuts, chopped
• 2 teaspoons toasted muesli 
• 2 teaspoons black chia seeds 
• 1 teaspoon honey 

Method:

• Place the yoghurt, protein powder and peanut butter in a high powered blender and process until smooth
• Pour into your serving bowl
• Top with the walnuts, muesli and chia seeds in your desired manner
• Finish with a drizzle of honey

Nutritional Value:

• Calories: 267
• Total fat: 23.9g 
• Total carbohydrates: 25.5g
• Protein: 29.7g

Recipe Notes:

• Store covered in the fridge for up to 24 hours
• This recipe is not freezer friendly
• Protein powder used in the recipe is Protein Supplies Australia WPI Fast Release Chocolate protein powder
• You can buy online from www.proteinsuppliesaustralia.com.au 
• Use the Discount code psafriendsofhollys at checkout to get a 10% discount.

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.

Mango Passionfruit Smoothie Bowl

Serves: 1

Ingredients:

• 1/4 cup natural yoghurt
• 1 scoop vanilla protein powder 
• 1/4 cup frozen mango pieces 
• 2 teaspoons passionfruit pulp
• 1/4 fresh banana, sliced
• 2 teaspoons black chia seeds
• 2 teaspoons toasted muesli
• 1 teaspoon pepitas
• 1 teaspoon sunflower seeds
• 2 teaspoons passionfruit pulp

Method:

• Place the yoghurt, protein powder, mango pieces and 2 teaspoons passionfruit pulp in a high powdered blender 
• Pour into a serving bowl
• Top with the remaining ingredients 
• Serve immediately 

Nutritional Value:

• Calories: 250
• Total fat: 5.8g
• Total carbohydrates: 23.2g
• Protein: 22g

Recipe Notes:

• Store covered in the fridge for a maximum of 24 hours however best served fresh
• This recipe is not freezer friendly 
• Protein powder used in the recipe is Protein Supplies Australia WPI Fast Release Vanilla Bean protein powder
• You can buy online from www.proteinsuppliesaustralia.com.au 
• Use the Discount code psafriendsofhollys at checkout to get a 10% discount 

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.

Tuna Salad

Makes: 3 small portions 

Ingredients 

• 2 tablespoons natural yoghurt
• 1 tablespoon garlic aioli
• 1/2 teaspoon Dijon mustard
• 1/2 teaspoon lemon juice
• Salt, to taste
• 95g tuna in springwater, drained
• 2 hard boiled eggs, diced
• 2 tablespoon corn kernels,
• 1 small red onion, finely diced
• 1/2 celery stalk, finely diced 
• 2 tablespoons fresh parsley, shredded 

Method:

• Mix together the yoghurt, aioli, mustard, lemon juice and salt and mix well
• Drain and break up the tuna and add yoghurt mix
• Add in the remaining ingredients and mix until well combined
• Serve on a wrap, cruskit or in a lettuce cup.

Nutritional Value per portion (3):

• Calories: 149
• Total fats: 7.8g
• Total carbohydrates: 6.2g
• Protein: 13.2g

Recipe Notes:

• Store covered in the fridge for a maximum of 3 days
• This recipe is not freezer friendly.

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.

Mini Passionfruit Cheesecakes 

Makes: 12 mini cheesecakes 

Base ingredients:

• 1/2 cup almond meal
• 1 scoop vanilla protein powder
• 1 teaspoon xylitol
• 1/4 cup coconut oil, melted 

Cheesecake ingredients:

• 300ml thickened cream
• 2 teaspoon gelatine 
• 85g passionfruit pulp
• 125g extra light cream cheese
• 2 teaspoons xylitol 
• 2 scoops vanilla protein powder 

Method:

• To prepare the base mix the dry ingredients in a small mixing bowl then make a well in the centre 
• Add the coconut oil and use a knife to mix well
• Evenly split the mixture across the mini cheesecake tray pressing the mixture down with your fingertips to firmly compact the base
• Refrigerate while you prepare the filling
• To prepare the filling use electric beaters to whip the cream and set aside
• Dissolve the gelatine in 1 tablespoon of boiling water
• Add the Passionfruit pulp and gelatine into a blender or food processor and process until well combined 
• Add the cream cheese, xylitol and protein powder to the Passionfruit mix and process until smooth 
• Use a spatula to fold the passionfruit mixture through the whipped cream
• Once combined evenly spoon the cheesecake mixture over the bases and chill for a maximum of 4 hours but preferably overnight.

Nutritional Value per mini cheesecake:

• Calories: 129
• Total fat: 10.8g
• Total carbohydrates: 9g
• Protein: 6.4g

Recipe Notes:

• Store covered in the fridge for a maximum of 5 days
• This recipe is freezer friendly to be consumed within 3 months
• Xylitol can be replaced with any natural or artificial low calorie sweetener of your choice.

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.

Crustless Quiche

Makes: 6 large or 10 small portions 

Ingredients:

• 1/2 cup egg whites
• 1 egg
• 1/2 cup ricotta cheese
• 80ml skim milk
• 1/2 cup grated Parmesan 
• 2 garlic cloves, finely grated
• 75g natural protein powder
• 100g butternut pumpkin, thinly sliced
• 100g bacon pieces 
• 2 mushrooms, thinly sliced
• 3/4 cup baby spinach, shredded
• 1-2 tomatoes, halved and sliced

Method:

• Preheat oven to 180 degrees Celicius and lightly spray a quiche tin with cooking spray 
• In a mixing bowl whisk the egg whites for 3-5 minutes until white and foamy
• Add in the whole egg, ricotta, milk, Parmesan and garlic and whisk until well combined
• Add in the protein powder in 2 batches whisking in until well combined and smooth with a custard like consistency 
• In a seperate bowl mix the pumpkin, bacon, spinach and mushroom and well mixed
• Spread the vegetables evenly over the prepared Quiche tin, pour the egg custard over the top and give a very loose quick stir
• Place the tomato slices gently on the top of the custard mixture 
• Bake for 40-45 minutes until set with a gentle wobble in the middle
• Allow to sit in the tin for 10 minutes to finish cooking, cool and set before slicing.
• 

Nutritional Value per portion (10):

• Calories: 135
• Total fat: 6.4g
• Total carbohydrates: 3.1g
• Protein: 14.5g

Recipe Notes: 

• Store covered in the fridge for a maximum of 3 days
• This recipe is freezer friendly to be consumed within 3 months. 

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.

Creamy Mushroom Protein Sauce 

Makes: 2 large or 4 small portions

Ingredients:

• 1 small onion, finely diced
• 3 garlic cloves, finely diced
• 1 teaspoon unsalted butter
• 100g mushrooms, sliced
• 1 cup water
• 3 beef stock cubes
• 2 tablespoons light sour cream
• 30g natural protein powder

Method:

• Sauté the onion and garlic in the butter for 2-3 minutes until the onion softens
• Add in the mushrooms mixing well to coat with the remaining butter
• Add in the water and stock cubes and simmer with the lid on for 5-10 minutes 
• In a blender process the sour cream and protein powder together until smooth
• Stir the protein sour cream mixture into the sauce and mix well
• Replace the lid and simmer for another 3-5 minutes to allow the sauce to thicken
• Serve with your choice or grilled meat and vegetables. 

Nutritional Value per portion (4):

• Calories: 83
• Total fats: 4.6g
• Total carbohydrates: 5.8g
• Protein: 7.6g

Recipe Notes:

• Store covered in the fridge for a maximum of 5 days
• This recipe is not freezer friendly

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.

Baked Chicken Caprese 

Serves: 2 or 5 bariatric portions 

Ingredients:

• 400g skinless chicken breast
• 1 teaspoon minced garlic 
• 10g fresh basil
• 1 medium tomato, thinly sliced
• 120g bocconcini cheese, sliced
• 2 teaspoons extra virgin olive oil

Method:

• Preheat the oven to 180 degrees and line a baking tray with baking paper 
• Butterfly the chicken fillet and use a meat tenderiser to even the chicken out to as even thickness as possible 
• Over 3/4 of the chicken spread the minced garlic and then top with the fresh basil, tomato sliced and bocconcini slices
• Starting opposite to bare chicken edge roll the chicken as tightly as possible 
• Wrap the chicken in kitchen string to secure the roll
• 
• Seal the 2 ends with toothpicks to seal as much as possible 
• Roll the chicken in the oil and then place on the baking tray
• Bake for 35-45 minutes or until the chicken is cooked through.

Nutritional Value per portion (5):

• Calories: 157
• Total fats: 7.9g
• Total carbohydrates: 0.8g
• Protein: 20.6g

Recipe Notes:

• Store covered in the fridge for a maximum of 2 days
• This recipe is freezer friendly, both cooked and uncooked for a maximum of 6 months.

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.

Cajun Chicken & Halloumi Salad 

Serves: 1

Ingredients:

• 50g chicken breast, thinly sliced
• 1 teaspoon Cajun seasoning 
• 1 teaspoon cornflake crumbs
• 25g slice of Cypriot halloumi
• 1/4 cup shredded baby spinach
• 1 mini cucumber, thinly sliced
• 1/8 red onion, finely diced
• 3 cherry tomatoes, quartered
• 15g red capsicum, thinly sliced

Method:

• Place the chicken, Cajun seasoning and cornflake crumbs in a zip lock bag and shake until the chicken is well coated
• Cook over a medium heat in a heavy based frying pan in cooking spray for 3-4 minutes each side until cooked through 
• Using the same pan cook the halloumi until golden on both sides
• Prepare the vegetables and mix salad ingredients together
• Serve with your dressing of choice

NV per serve:

• Protein: 164
• Total fat: 7.2g
• Total carbohydrates: 8.3g
• Protein: 17.6g

Recipe Notes:

• Store in an airtight container in the fridge undressed for a maximum of 2 days
• This recipe is not freezer friendly.

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.

Jaffa Slice

Makes: 24 portions

Ingredients:

• 1/4 cup black chia seeds
• 1 cup unsweetened orange juice
• 120g chocolate protein powder
• 2 tablespoons cacao powder
• 1 cup almond meal
• 1 cup rolled oats
• 1 1/2 teaspoons baking powder 
• 1/4 cup maple syrup
• Zest of 1 large orange 

Method:

• Soak the chia seeds in the orange juice overnight 
• Preheat the oven to 180 degrees Celsius and prepare a brownie tin but greasing well and lining with baking paper
• Place the rolled oats in a blender and process until a flour like consistency
• Add the protein powder, cacao, almond meal and baking powder and process quickly until mix
• Add in the chia mixture, maple syrup and zest and process again until just combined
• Evenly spread the mixture in the prepared baking tin 
• Bake for 20-25 minutes until a cake skewer comes out clean
• Remove from brownie tin and allow to cook on a wire rack
• Slice the slice in your preferred shape into 24 even sized portions.

Nutritional Value per portion:

• Calories: 86
• Total fat: 3.4g
• Total carbohydrates: 7.7g
• Protein: 6.4g

Recipe Notes:

• Store in an airtight container under 27 degrees for a maximum of 5 days 
• This recipe is freezer friendly

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.

Yoghurt Protein Dressing 

Makes: 6 portions

Ingredients:

• 2 tablespoons natural yoghurt
• 1 teaspoon lemon juice
• 1 teaspoon honey
• 1/2 teaspoon Dijon mustard
• 30g natural protein powder

Method:

• Place all ingredients in a food processor or blender
• Process until smooth
• Chill for 30 minutes before serving in your chosen salad

Nutritional Value per portion:

• Calories: 68
• Total fat: 1.9g
• Total carbohydrates: 7g
• Protein: 6.1g

Recipe Notes:

• Store in an air tight container in the fridge for a maximum of 5 days
• This recipe is not freezer friendly 

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.